{"id":9982,"date":"2026-10-12T21:21:58","date_gmt":"2026-10-12T19:21:58","guid":{"rendered":"https:\/\/training.fit\/?post_type=uebung&p=9982"},"modified":"2026-10-12T21:21:58","modified_gmt":"2026-10-12T19:21:58","slug":"direnc-bandiyla-gogus-acis","status":"publish","type":"uebung","link":"https:\/\/training.fit\/tr\/egzersiz\/direnc-bandiyla-gogus-acis\/","title":{"rendered":"Diren\u00e7 band\u0131yla g\u00f6\u011f\u00fcs a\u00e7\u0131\u015f\u0131"},"content":{"rendered":"

Diren\u00e7 band\u0131yla g\u00f6\u011f\u00fcs a\u00e7\u0131\u015f hareketinde, band\u0131n \u00e7eki\u015fine kar\u015f\u0131 kollar\u0131n\u0131 g\u00f6\u011fs\u00fcn\u00fcn \u00f6n\u00fcnde birle\u015ftirirsin. Ba\u011flant\u0131 noktas\u0131na s\u0131rt\u0131n\u0131 d\u00f6nerek ayakta durur, dirseklerini hafif\u00e7e b\u00fck\u00fcl\u00fc tutarak ellerini geni\u015f bir yay boyunca hareket ettirirsin. Hareket, \u00f6n omuzlar\u0131n\u0131n yard\u0131m\u0131yla g\u00f6\u011fs\u00fcn\u00fc \u00e7al\u0131\u015ft\u0131r\u0131r.<\/p>\n

A\u011f\u0131rl\u0131kl\u0131 bir uygulama i\u00e7in sehpada damb\u0131lla g\u00f6\u011f\u00fcs a\u00e7\u0131\u015f\u0131<\/a> dene. Diren\u00e7 band\u0131yla g\u00f6\u011f\u00fcs presinde<\/a> ellerini \u00f6ne iterken dirseklerini b\u00fck\u00fcp d\u00fczle\u015ftirirsin. G\u00f6\u011f\u00fcs a\u00e7\u0131\u015f hareketinde ise dirseklerindeki b\u00fck\u00fclmeyi hareket boyunca yakla\u015f\u0131k ayn\u0131 tutars\u0131n.<\/p>\n

Do\u011fru uygulama<\/span><\/h2>\n

Kollar\u0131n\u0131 a\u00e7arken bant seni geriye \u00e7eker. Dengeli bir duru\u015fla \u00f6ne e\u011filmeden kollar\u0131n\u0131 birle\u015ftirmeye odaklanabilirsin.<\/p>\n

Band\u0131 yakla\u015f\u0131k g\u00f6\u011f\u00fcs hizas\u0131nda sa\u011flamca sabitle ve hasarl\u0131 olup olmad\u0131\u011f\u0131n\u0131 kontrol et. \u0130ki taraf\u0131 yakla\u015f\u0131k ayn\u0131 uzunlukta tut ve ba\u011flant\u0131 noktas\u0131n\u0131n tam \u00f6n\u00fcnde dur. Kollar\u0131n a\u00e7\u0131kken hafif bir gerginlik olu\u015fana kadar \u00f6ne ad\u0131m at. Bir aya\u011f\u0131n\u0131 \u00f6nde tutmak, geriye do\u011fru \u00e7eki\u015fe kar\u015f\u0131 dengeni korumana yard\u0131mc\u0131 olabilir.<\/p>\n

Dirseklerinde hafif ve sabit bir b\u00fck\u00fclmeyle ellerini g\u00f6\u011f\u00fcs hizas\u0131nda birle\u015ftir. Ellerini birbirinin \u00f6tesine ge\u00e7irip iyice \u00e7aprazlaman gerekmez. Bileklerini hareket boyunca \u00f6n kollar\u0131nla ayn\u0131 hizada tut.<\/p>\n

Kollar\u0131n\u0131 yava\u015f\u00e7a a\u00e7; bant \u00fcst kollar\u0131n\u0131 v\u00fccudunun \u00e7ok arkas\u0131na \u00e7ekmeden \u00f6nce dur. Ba\u011flant\u0131 noktas\u0131na olan mesafeni se\u00e7erken hem a\u00e7\u0131lma hem kapanma hareketini kontrol et. Son k\u0131sm\u0131 tamamlamak i\u00e7in \u00f6ne ad\u0131m atmadan veya dirseklerini d\u00fczle\u015ftirip itmeden g\u00f6\u011f\u00fcs a\u00e7\u0131\u015f\u0131n\u0131 bitirebilmelisin.<\/p>\n

Bir elin s\u00fcrekli di\u011ferinden \u00f6nce ula\u015f\u0131yor ya da daha y\u00fckse\u011fe \u00e7\u0131k\u0131yorsa dur; konumunu ve band\u0131n iki taraf\u0131n\u0131n uzunlu\u011funu kontrol et. Daha hafif bir bant, iki kolunu dengeli hareket ettirmene yard\u0131mc\u0131 olabilir. Al\u00e7ak bir ba\u011flant\u0131 noktas\u0131, yukar\u0131ya do\u011fru farkl\u0131 bir a\u00e7\u0131\u015f yolu olu\u015fturur; burada anlat\u0131lan uygulamada g\u00f6\u011f\u00fcs hizas\u0131ndaki bir ba\u011flant\u0131 noktas\u0131 kullan\u0131l\u0131r.<\/p>\n

Videolu anlat\u0131m<\/span><\/h3>\n
Band Chest Fly<\/div><\/div>
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